21 Jan CrossFit WOD, January 22, 2019
Posted at 20:00h
in Work out of the day
2019-01-21 20:00:00.000000
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–>
01/22/2019
Warm-up
Gymnastics
1a) HSPU: 5 x 6-8. Rest 45s.
– Adv: Strict w. a vest
– Int Kipping
– Beg: Box Push-up x 5-8 per set.
1b) Legless Rope Climbs: 5 x 1-2. Rest 45s.
– Adv: Wear a vest
– Int: Use Feet
– Beg: BW Inverted Rows w. 1 ct. pause
– Adv: Strict w. a vest
– Int Kipping
– Beg: Box Push-up x 5-8 per set.
1b) Legless Rope Climbs: 5 x 1-2. Rest 45s.
– Adv: Wear a vest
– Int: Use Feet
– Beg: BW Inverted Rows w. 1 ct. pause
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17:
300 Meter Row
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)
300 Meter Row
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)
Auxillary Work
3 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.
Resting athlete completes:
10s Foam Roll of Lats each side
10 Banded Pull-aparts